| Any soccer player who does these 6 exercises will | | | | medium distance explosiveness. This exercise will help |
| increase their soccer fitness and their soccer speed in | | | | all soccer players gain excellent conditioning. Players |
| less than 21 days. It is a great pre-season soccer | | | | should do 3-4 repetitions with a 2 minutes rest in |
| conditioning and soccer speed program. This soccer | | | | between. |
| conditioning program will make any soccer player fast | | | | 200 Yard Shuttle: Here a soccer player runs 100 yards, |
| and fit very quickly. | | | | stops and runs back to their starting point. The player |
| Because soccer is such an explosive sport where | | | | is working under one minute starts. That means if it |
| players are expected to have great speed and agility | | | | takes a player 40 seconds to complete this shuttle, |
| too, designing a conditioning and speed program that | | | | they have 20 seconds of recovery (rest) time before |
| focuses on these needs is quite important. So with that | | | | they run the next 200 yard shuttle and so forth. A |
| said, here are the 6 speed and conditioning exercises | | | | player is working on building up to 10 runs in 10 minutes. |
| soccer players should be doing. Also, I have included a | | | | This is an excellent exercise to gain a solid conditioning |
| brief explanation of the exercise and why it is | | | | foundation. |
| important. | | | | The Second Group of Exercises are: |
| These 6 exercises should be broken up into 2 groups | | | | 10-20-30 Yard Shuttle: This 120 yard shuttle is a |
| of three. I have also included suggested groupings. One | | | | beefed up version of the 5-10-15 yard shuttle. It |
| group of three exercises should be done 2 times in | | | | presents training at an anaerobic level making any |
| one week and the other group should be done one | | | | soccer player explosive and powerful throughout the |
| time during the week. On the following week, switch it | | | | course of the game. Players should do 4-6 repetitions |
| up so that the one group of exercises that was done | | | | of this exercise with a 90 second rest in between. |
| just once the previous week is done twice this week, | | | | 30-60-90 yard Shuttle: This 360 yard shuttle not only |
| and the group of exercises that was done twice the | | | | adds great conditioning for a soccer player but is also |
| previous week is done just once this week. Keep this | | | | adds mental toughness as well. This exercise is |
| similar rotation for the three weeks. | | | | excellent for many players but especially for |
| Monday-Wednesday-Friday or | | | | midfielders. Players should consider doing 2-3 |
| Tuesday-Thursday-Saturday training days work best. | | | | repetitions of this exercise allowing for a 3 minute rest |
| It is also recommended for the soccer player to warm | | | | in between. |
| up their body and stretch themselves out sufficiently to | | | | 300 Yard Shuttle: This shuttle is a staple in many |
| do these exercises. Any player considering this | | | | soccer conditioning programs. Place two cones 25 |
| program should consult with their doctor before | | | | yards apart. The soccer player then runs out to one |
| embarking on it. | | | | cone and then runs back and repeats this (up and |
| All of these exercises are done as fast as a player | | | | back) 6 times to complete the 300 yards. It is an |
| can go. | | | | excellent conditioning and change of direction exercise. |
| The First Group of Exercises are: | | | | Players should consider doing 2-3 repetitions with a 3 |
| 5-10-15 Yard Shuttle: This 60 yard shuttle is designed | | | | minute rest in between. |
| to enhance a soccer player's acceleration speed and | | | | This program is an excellent pre-season program for |
| change of direction performance. The game of soccer | | | | any higher level soccer players (U15 and above). It will |
| is a game of quick bursts of speed and quick change | | | | help them become very fit and very fast which will |
| of direction. This shuttle will help all soccer players gain | | | | make them a valuable player to their team. |
| this edge. Players should do 4-6 repetitions of this | | | | I hope you have enjoyed reading this speed and |
| exercise with a one minute rest in between. | | | | conditioning program for soccer players. |
| 20-40-60 Yard Shuttle: This 240 yard shuttle now | | | | Have a great day! |
| taxes the soccer player's fitness with short and | | | | |